Jordan Sudberg’s Insights on How Diet Can Impact Chronic Pain: What You Eat Matters
Chronic pain affects millions of people worldwide, significantly impacting their quality of life. Whether it’s from conditions like arthritis, fibromyalgia, or back pain, individuals living with chronic pain are often in search of solutions that can help them manage or alleviate their discomfort. While many are quick to turn to medications or physical therapy, diet is an often-overlooked factor that can play a significant role in pain levels.
Jordan Sudberg, a pain management specialist with years of experience treating patients with chronic pain, believes that food choices can have a profound effect on how pain is perceived and managed. Sudberg is an advocate for integrative pain management—a holistic approach that not only addresses the physical symptoms of pain but also explores lifestyle factors like nutrition.
In this blog post, we will dive into the relationship between diet and chronic pain, explore how certain foods can either exacerbate or alleviate pain, and highlight dietary changes that could help those dealing with persistent discomfort.
The Link Between Diet and Chronic Pain
The connection between diet and chronic pain may not be immediately obvious, but research has shown that certain foods can contribute to inflammation, a major driver of pain in conditions like arthritis, fibromyalgia, and even migraines. Conversely, a well-balanced diet rich in anti-inflammatory foods can help reduce inflammation and ease discomfort.
Jordan Sudberg points out that, for many people, managing chronic pain is about much more than just taking medications. “We know that inflammation is at the core of many chronic pain conditions. By changing your diet to include more anti-inflammatory foods and cutting out those that trigger inflammation, you can help manage pain without relying solely on prescription painkillers,” says Dr. Sudberg.
Inflammatory Foods to Avoid
Just as some foods can help reduce pain, others can worsen it. Pro-inflammatory foods can increase inflammation in the body, leading to heightened pain levels. These foods include:
- Refined Carbohydrates – Foods like white bread, pastries, and other refined grains can trigger inflammation in the body, worsening pain from conditions such as arthritis and fibromyalgia.
- Sugar – Excessive sugar consumption can lead to higher levels of inflammatory cytokines, compounds in the body that promote inflammation. Dr. Sudberg recommends reducing sugar intake to avoid exacerbating chronic pain.
- Fried and Processed Foods – These foods often contain trans fats and omega-6 fatty acids, both of which have been shown to increase inflammation. Processed meats, in particular, are a major contributor to pain exacerbation due to their high levels of unhealthy fats.
- Dairy – For some people, dairy can trigger inflammation, especially for those who are sensitive to lactose or casein (a protein found in dairy). Dr. Sudberg often advises patients with joint pain to experiment with dairy-free options to see if their symptoms improve.
- Alcohol – Alcohol can increase inflammatory markers in the body and interfere with the body’s natural ability to heal. Drinking excessively may worsen chronic pain and prolong recovery from injuries or surgeries.
Anti-Inflammatory Foods That Can Help
On the other hand, there are plenty of anti-inflammatory foods that can support pain management by reducing inflammation and improving overall health. According to Jordan Sudberg, the following foods are particularly beneficial for individuals dealing with chronic pain:
1. Omega-3 Fatty Acids – Found in fatty fish like salmon, mackerel, and sardines, omega-3s are well-known for their ability to fight inflammation. Additionally, plant-based sources like flaxseeds, chia seeds, and walnuts provide similar benefits.
“Adding omega-3-rich foods to your diet is one of the most effective ways to reduce inflammation,” says Dr. Sudberg. “They can help reduce joint pain and improve mobility for those with arthritis or other inflammatory conditions.”
2. Leafy Greens and Vegetables – Spinach, kale, broccoli, and other dark, leafy vegetables are loaded with antioxidants, vitamins, and minerals that help fight inflammation. They are also rich in fiber, which supports gut health—a crucial factor in managing chronic pain.
3. Turmeric and Ginger – Both of these root spices have powerful anti-inflammatory properties. Curcumin, the active compound in turmeric, has been shown to reduce pain and stiffness in patients with osteoarthritis. Ginger can also reduce inflammation and improve circulation, helping to alleviate pain.
“Turmeric, in particular, is a great spice to add to your meals. It has potent anti-inflammatory effects and has been widely studied for its ability to support pain management,” adds Dr. Sudberg.
4. Berries – Blueberries, strawberries, and other berries are rich in flavonoids and antioxidants, which help protect cells from oxidative stress and reduce inflammation in the body. They are an excellent snack choice for anyone dealing with chronic pain.
5. Nuts and Seeds – Almonds, walnuts, and flaxseeds are rich in healthy fats that can help reduce inflammation. They also contain important minerals like magnesium, which can help relax muscles and reduce pain.
The Role of Hydration
Beyond specific foods, hydration also plays a crucial role in managing chronic pain. Jordan Sudberg highlights that dehydration can worsen pain by making muscles and joints stiffer. “Drinking enough water throughout the day is essential for keeping your tissues hydrated and maintaining flexibility. Dehydration can lead to muscle cramps and exacerbate conditions like fibromyalgia or back pain.”
Aiming for around 8 glasses of water a day (more if you’re physically active) is a great start to keeping the body hydrated and supporting overall health.
A Holistic Approach to Pain Management
Ultimately, managing chronic pain is not just about reducing inflammation or following a specific diet—it’s about adopting a holistic approach to wellness. Dr. Sudberg often emphasizes that alongside dietary changes, patients should incorporate other lifestyle adjustments, such as regular exercise, stress management techniques, and quality sleep.
“Pain management is most effective when approached from multiple angles. The diet is an important part of the equation, but it’s also essential to consider physical therapy, mental health support, and lifestyle habits,” says Jordan Sudberg.
Conclusion: Small Changes, Big Results
Making the right dietary choices can have a powerful impact on chronic pain levels. By reducing inflammation through food, staying hydrated, and adopting a balanced lifestyle, individuals can find significant relief from their discomfort. As Jordan Sudberg has demonstrated through his practice, taking a comprehensive, patient-centered approach to pain management is the key to long-term success.
If you’re struggling with chronic pain, consider speaking with a healthcare provider like Dr. Jordan Sudberg to create a personalized plan that includes dietary changes, physical therapy, and other proven treatments. It may be time to take control of your pain with a natural, sustainable approach that goes beyond medications.